Backblasts

Date: 2025-11-04
AO: atlantis
Q: Anchorman
PAX: Hammer, Deflator, Infinity, Quip, Teenager, Palmetto, SAAS, True North, Gutterball, Clerk, Lucky FNGs: 1 Lucky
COUNT: 12
Warm-Up
– Side-Straddle Hops (IC)
– Imperial Walkers (IC)
– Cherry Pickers / Cherry Twists
– Willie Mays Hayes
– Downward Dog → World’s Greatest Stretch → Cobra Kai

The Thang
A series of progressive moseys around Navy Yard — roughly 200 yards per leg, for an estimated total of 1.5 miles. Each mosey segment paired with a body-weight grinder rotation: – Burpees
– Squats
– Merkins
Two full sets of stadium stairs at Nationals Park thrown in for good measure.

Mary
– Freddie Mercurys
– Big Boy Sit-Ups
– Toy Soldiers

ANNOUNCEMENTS: The Grunt on Saturday Nov. 8

COT: YHC spoke about perseverance — getting through tough times and continuing to show up. Encouraged the PAX to lean in no matter what situation they’re in; growth happens when you stay in the fight.

Tags: atlantis, Hammer, Deflator, Infinity, Quip, Teenager, Palmetto, SAAS, True North, Gutterball, Clerk, Lucky

Date: 2025-11-05
AO: horizon-ao
Q: Purple Rain
PAX: 3 mile, SPINAL TAP, Kodiak, Disco, vplaxico, sticks, Gherkin FNGs: None
COUNT: 8
WARMUP: Side straddle hop
– Imperial walkers
– Hill billy
– Willie Mays Hays
– Cherry pickers
– Little bitty arm
– Downward dog
– Upward dog
– World’s greatest stretch
– Childs pose
THE THANG:
Discovery entrance
– dips (triceps) to 50
– Stepups or box jumps (quads)

Discovery stairs
– Wide Merkens (full chest) to 50
– Run down up stairs; jog, sprint, karaoke, sprint (legs)

Discovery sign
– Reverse Merkens 50 (lower chest)
– Plank jack 50

Williamsburg benches
– Declining merkens (upper chest) 50
– On your back for Toe touches (upper abs) 50

MARY:
Penguin crunch, box cutters
ANNOUNCEMENTS:
The Grunt
COT: Today’s beatdown was intended to cause some temporary suffering. Sometimes we endure pain and suffering in order to grow and improve.

Tags: horizon-ao, 3 mile, SPINAL TAP, Kodiak, Disco, vplaxico, sticks, Gherkin

Date: 2025-11-05
AO: thepatriot
Q: Runner Up , Maguire
PAX: CableGuy, Shake ‘n’ Bake, Ice Tea, Bob the Builder, Groundhog, citrus, Piano Man, Ripcord, Lazlo, Prestige, Big Short, Anchorman, Booking, Wedding Singer, Rim Fire FNGs: None
COUNT: 18
WARMUP: Side straddle. Imperial. Cherry twist. Little bitty. Downward dog. Worlds greatest. Cobra Kai. All from goal line and run, karaoke, sprint, rifle etc in between each.

THE THANG: mosey in between each.

1. Parking lot. Merkins. Climbers. Flutters. Burpees. 2 sets of 20.

2. Corner flag. Coupon curls. Overhead press. Swings. Hammers. 2 sets of 25.

3. To the concession stands. Wall sits. Air presses. 2 sets. 3 sec per on wall and 100 air presses each time.

4. To the benches. Two sets of dips and step ups. 20 each. Bear crawl to the middle of the field.

MARY: moving on up Weezy Jeffersons. LBCS. Stretching from Wedding Singer

ANNOUNCEMENTS: Grunt this weekend ask citrus. Coat drive see Shake ‘n’ Bake. Toy drive see Lazlo.

COT: from Runner Up. The value of a team is not always winning. It is setting a common goal and working together to reach it – in sports and in life.

Photo circa 2016 co coaching w @Runner Up for Mess(y), his son Haynes and classmates.

Tags: thepatriot, CableGuy, Shake ‘n’ Bake, Ice Tea, Bob the Builder, Groundhog, citrus, Piano Man, Ripcord, Lazlo, Prestige, Big Short, Anchorman, Booking, Wedding Singer, Rim Fire

Date: 2025-11-05
AO: compound
Q: Popeyes
PAX: Skidoos, Mr. Softee, Sunny, Doodles, Obadiah, Yardbird, Corkscrew (F3 The Capital), Decible (Bowling Green, KY) FNGs: None
COUNT: 9
WARMUP: Mosey, SSH, Frankensteins, quad stretch, butt kickers, high knees, arm circles, arm presses THE THANG:
Sprint the field
Jog back to the other side – Supermans (10 count)
Jog back to the other goal line – 20 Merkins

Sprint the field
Jog back to the other side – bird dogs (10 count on each side) Jog back to the other goal line – 30 Squats

That’s 1 full set. We did 5 sets

MARY: LBC’s, Freddy Mercury, Nolan Ryans, Heels to Heaven, Pickle pointers ANNOUNCEMENTS: Grunt, Coat drive
COT: Q shared about his relationship with his daughter and some of the challenges. Yes, life is unfair but it is unfair in his favor. Whatever challenge you are facing, whether political, relational, job related, etc, remember, it may be unfair but you did NOT get the short end of the stick. You probably got the long end of the stick and it is in your favor.

Tags: compound, Skidoos, Mr. Softee, Sunny, Doodles, Obadiah, Yardbird, Corkscrew (F3 The Capital), Decible (Bowling Green, KY)

Date: 2025-11-05
AO: theaerie
Q: Lonestar
PAX: Aaron Beaver, Rocketman, Trifecta, Cruise
FNGs: None
COUNT: 5
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
5-10-20
5 burpees 10 merkins and 20 squats. Mosey to different fields and complete a set. 5 sets total MARY:
10 flutter, 10 hammers, 10 box cutters & 10 Freddie Mercury
ANNOUNCEMENTS:
COT:
(Borrowed from my other work out group at church)
I AM A COMMON MAN WITH AN UNCOMMON DESIRE TO SUCCEED.
I WILL KEEP MYSELF PHYSICALLY STRONG, SPIRITUALLY AWAKE, AND MORALLY STRAIGHT.
I EXPECT TO LEAD AND BE LED, AND IN THE ABSENCE OF LEADERSHIP I WILL TAKE CHARGE AND LEAD BY EXAMPLE. I AM NOT TOO PROUD TO ASK FOR HELP.
I BELONG TO A TRIBE AND DO NOT STRUGGLE ALONE.
MY PAST FAILURES DO NOT DEFINE ME.
WHEN THE WORLD KNOCKS ME DOWN, I WILL GET BACK UP EVERY TIME. FAITHFULNESS TO FAMILY AND DEVOTION TO GOD WILL BE MY LEGACY. I WILL FINISH STRONG!

Tags: theaerie, Aaron Beaver, Rocketman, Trifecta, Cruise